Our senses are our most direct connection to comfort and calm in the present moment. This worksheet helps you build a personalised inventory of the sights, sounds, smells, tastes, textures, and activities that genuinely soothe and restore you.
We have more than five senses — balance, body awareness, and internal state awareness can all be deliberately engaged to reduce distress.
Deliberately engaging the senses is one of the most effective distress tolerance strategies, especially when feelings become intense.
What soothes one person may not soothe another. Your sensory toolkit is unique — built entirely from things that genuinely work for you.
Create your toolkit when you're calm, so that when distress rises and thinking becomes harder, you have a ready-made list to turn to.
How It Works
Work through each sense category and list as many items as you can — aim for 10–20 per category. The more specific you are, the more useful your toolkit will be.
For each sense category, you're looking for things that bring you genuine pleasure, enjoyment, or comfort. These could be everyday things (a cup of tea, birdsong) or more deliberate experiences (a massage, a favourite piece of music). There are no right or wrong answers — only what actually works for you.
We actually have more than five senses. Proprioception (body awareness) and vestibular (balance and movement) respond well to stretching, rocking, dancing, or weighted blankets. Interoception — awareness of internal body states — can be engaged through warmth, slow breathing, and staying hydrated. Include these kinds of activities in your Activity & Movement category.
Instead of "music", write the specific genre, artist, or track. Instead of "nature", write "watching waves from a cliff". The more specific your entries, the more likely you are to actually use them when distress is high and decision-making feels hard.
Some items work when distress is low (reading a novel, listening to music). Others work when distress is very high (cold water on your face, intense exercise, a weighted blanket). Try to include items that work across a range of distress levels so your toolkit is useful at any point on the SUDS scale.
Sensory self-soothing is especially effective at SUDS 5–6 (moderate to strong distress). When you feel distress building, open your toolkit, choose something from a relevant category, and engage with it fully and mindfully — not as a distraction, but as a deliberate act of self-care.
Example entries — for inspiration
Your Worksheet
List as many items as you can in each category — aim for 10–20. Enter one item per line, or separate items with a comma. When you're done, click Save My Entry to store your toolkit.
For each category, list things that bring you genuine pleasure, enjoyment, or comfort — not things you think you should enjoy, but things that actually work for you. Be as specific as you can. The more detailed your entries, the more useful your toolkit will be when you need it.
Things that are beautiful, calming, or uplifting to look at
Things that are soothing, energising, or comforting to hear
Scents that calm, comfort, or lift your mood
Foods and drinks that are genuinely comforting or pleasurable
Textures, temperatures, and physical sensations that soothe
Things to do that engage your body, mind, or sense of balance
Your sensory toolkit is a living document — add to it whenever you discover something new that works for you. Share it with your therapist if you're working with one; they can help you identify which items to reach for at different distress levels.